Tag Archives: motivation

5 Lifestyle Hacks That Will Help You Workout and Lose Weight

1. Carry a water bottle with you at all times

Staying hydrated is important. If you have water with you at all times you have no excuses.

2. sleep in your workout clothes

if you have trouble getting up early for your workouts go to sleep In your workout clothes so all you have to do is get up and get out the door!

Continue reading 5 Lifestyle Hacks That Will Help You Workout and Lose Weight

Goal setting worksheet

Hi there, I’m super excited to share with you my new goal setting worksheet! Are you ready for the new year? Let’s get ready together! Figure out what you need to continue and what you need to stop! Go to http://AutumnLeigh.com and sign up to get it sent straight to your email before it’s to late!

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Wow #5

This work out of the week is designed to burn fat and tone the core muscles. No equipment is necessary but you can use weights to make the workout more difficult if it’s to easy.

Warm up:
brisk walk for 5 minutes

Workout:
Repeat as many times as you can for 30 minutes

15 Prisoner squats (hands on head)
10 burpees
20 full body crunches
1:00 mountain climbers
1:00 Plank
10-20 push ups
25 Toe reachers
50 jumping jacks

Cool down:
Stretch for 10 minutes

Back pain: While doing the burpees use a bench so you don’t have to go all the way to the floor.

Beginners: During the crunches do regular crunches, cut the times workouts in half, do push ups on the wall or with your knees on the ground. You can also do a plank on the wall.

Advanced: To make the workout more difficult use weights during the squats, increase the timed workouts by
:15-1:00. You can also do decline pushups.

Let me know what you think email me at AutumnLeighFitness@aol.com or use the hash tag #fitnesswithautumn and #wow5 on social medial post!

I hope you get a great workout in!

3 Tips To Stay Motivated To Workout During The Holiday Season

During the holiday season it seems to be way to easy to forget about our fitness goals and put them off till the next year. Its not a coincidence that the gyms are packed after the New Year. With all the traveling, Family obligations and delicious meals Its easy to see why the average weight gain during the holidays is 1-8 pounds. That doesn’t sound like much but if you don’t do something about it after 2 years that could be 20 pounds of weight gained just during the holidays!

Learn how to stay in shape and still enjoy the holidays.

1. Schedule your workouts

Make a appointment with your self and have your workouts planned out at least a month in advanced. If you know you will be out of down for a few days plan to use those days for recovery and schedule workouts around the trip. Don’t leave your workout schedule up to chance.

2. Find a training partner

It can be hard getting up on the cold mornings. Find a workout partner to go with you and make a pact to keep each other accountable. You will be less likely to skip with the guilt of leaving a friend hanging.

3. Use body weight

If you cant make it to the gym this holiday season you can still get a great workout in with just your bodyweight. Set your timer for 20-30 minutes and see how many times you can get through this circuit

15  Burpees
20 reverse lunges
40 Mountain Climbers
10-20 Push ups
50 Jumping jacks
15 Full body crunches
20 jump squats
:30-1:00 rest

WOW #4

This weeks WOW is a total body workout designed to burn fat and tone the legs, core and shoulders. Take the next 30 minutes and do something your body will thank you for! Let me know what you think by commenting below or tagging me in your social media post with #fitnesswithautumn or #wow4

Warm up :
Active stretching
5 minute walk/jog

Workout:
Finish each set before moving on to the next exercise

Calf raises 20 reps
Squat jumps 20 reps
3 sets
:30-1:00 rest

Walking planks 20
Jumping jacks 1:00
3 sets
:30-1:00 rest

90 degree crunches 25
10-20 push ups
3 sets

Repeat for 20 minutes

Cool down:
Walk for 5 minutes

4 Awesome fitness tools that will jump-start your fintess routine

4 fitness tools

Below are 4 amazing apps / tools that will jump-start your weight loss or fitness routine. To find them go to your app store on your mobile phone and search for the name of the app then press download.

1. Fitness pal
Fitness pal gives you a calculated calorie goal based off of your goals and current weight. Logging in everything you eat really helps put things in perspective and you see what’s working and what’s not.

2. Pact
Pact is like making a bet on your health. Make a bet to log your food, eat healthy and workout then get paid!It also keeps you accountable because no one likes loosing money.

3. Bodyspace
Bodybuilding.com is an awesome website that has tons of workouts, recipes and tons of the fitness industries secrets. It also has a great way to keep track of your measurements, and a community of other fitness addicts. Their app is called body space and is perfect for keeping track of progress and finding new workouts.

4. Instagram
Instagram has tons of fitness pages that you can follow to keep you motivated and post fitness tips! You can follow me at @AutumnLeighFitness

visit Autumnleigh.com for more fitness tips and motivation.

WOW #2

wow #2

This workout is a full body circuit designed to burn fat and create lean muscle. You can do this workout anywhere although You will need a pair of weights or something to lift.

Warm up

10 push ups
:30 arm swings
10 squats
:30 jumping jacks
10 reverse lunges
:30 jogging in place
x2-3

Squat Press with dumbbells ( 12 with heavy weights or 15 with lighter weights)
Front Deltoid Raises with dumbbells (15 light weight)
jumping jacks 1:00
repeat 2-3x no rest

:30-1:00 rest

Push ups 15-20
toe reaches 30
90 degree crunches 25
spider planks 1:00
x2-3 no rest

Stretch for 5 to 10 minutes to cool down your body

Make this workout more difficult by:
Adding more weight to the weighted workouts
Doing extra minute of cardio between exercises
Doing decline push ups(feet on a bench).

Make this easier by:
Using lighter or bands
Doing incline push ups (hands against the wall)
Holding a regular plank

 

 

Use the hash tag #fitnesswithautumn on your social media post so I can see your progress! 🙂

What do you think of this workout? How much weight were you able to use? Comment below or find me on Instagram under @AutumnLeighFitness

To learn more about training with me personally visit AutumnLeigh.com